Losing weight can be an important step toward improving health and well-being, especially if excess weight affects your body's health and quality of life. When deciding to reduce weight and body mass index (BMI), the focus may initially be on the number that appears on the scale, as it is the clearest measure of the success of the diet.
But weight loss is not limited to a lower number on the scale; It can cause a series of changes in the body, some of which are positive and expected, and others may be surprising. These changes may include improved energy and sleep levels, acquiring new healthy habits, and a reduced need for some medications, in addition to other effects that many may not expect, according to what was reported by the “Health” website.
1. Increased energy
Increased energy is one of the first changes people may notice when they start losing weight. One study found that losing weight reduces the total energy the body needs to maintain its various functions, such as breathing.
Weight loss can also reduce the energy needed for physical activity and resting energy; A person needs less energy to perform his daily activities when his weight becomes less.
2. Sagging skin
Sagging skin is something that many people may not prepare for after losing a significant amount of weight. The skin may lose part of its elasticity, which may lead to the appearance of sagging in different areas of the body, such as the abdomen, arms, and face.
There are some steps that can be taken to care for your skin if weight loss leads to sagging. Keeping the body hydrated, controlling stress, and using a suitable moisturizer for the skin can all help improve the appearance and texture of the skin.
In severe cases, the doctor may recommend plastic surgery to deal with excess skin.
3. Acquire new habits
Weight loss is not limited to following a diet for a specific period, but it may also lead to acquiring and maintaining new healthy habits. A review of a number of studies showed that habit-changing interventions helped people lose a significant amount of weight over a period ranging between 8 and 14 weeks.
These interventions included performing specific daily health tasks, along with following a new diet and exercising regularly.
Gradually committing to a healthy diet and exercising may lead to establishing a healthier lifestyle, such that regular exercise and a balanced diet become part of daily habits.
4. The possibility of reducing dependence on medications
Maintaining a healthy weight can help prevent diseases, such as diabetes and heart disease, and losing weight may also be beneficial for people who already suffer from these diseases.
In some cases, losing weight can help people with type 2 diabetes better manage their health condition, and may allow some to control the disease without the need for daily insulin injections.
“Weight-related conditions, such as diabetes, usually improve with weight loss,” Dr. Adam Gilden-Tsai tells Health. He adds that there is a direct relationship between dose and response. That is, the greater the weight loss, the greater the improvement.
However, it is important to stress that you should not stop taking any medication without consulting your doctor first. The doctor can provide the necessary supervision and guidance regarding making such changes, if the health condition allows it.
5. Improve sleep
Weight and fat loss are more closely associated with improved sleep health, and a person may notice an improvement in the quality and satisfaction of their sleep.
Being overweight increases the risk of sleep apnea, a breathing disorder that causes the airway to be partially or completely blocked during sleep. Fat deposits in the neck area can contribute to narrowing the airway, leading to disturbed breathing and sleep.
“Weight loss usually means less tissue obstructing breathing and less soft tissue blocking the upper airway,” Tsai says.
6. Reduced risk of cancer
Overweight and obesity are associated with an increased risk of many types of cancer. The exact relationship between weight gain and cancer is still not completely clear, but experts believe that excess weight may be linked to changes in cell growth, hormonal changes, and inflammation, which are factors that may increase the risk of cancer.
It is also believed that the strength of the relationship between body weight and cancer varies depending on the type of cancer. Some evidence suggests, for example, that body weight may be a factor in more than half of endometrial cancer cases.
7. Possible bone loss
It has been proven that losing weight may lead to a loss of bone mass, especially if a person becomes very thin or follows a diet that lacks some nutrients necessary for bone health.
However, some physical activities, such as weight-bearing exercises and resistance exercises, can help build and maintain strong bones, even while contributing to weight loss.
8. Reduced symptoms of depression
Tsai explained that the relationship between weight changes and depression is bidirectional; Obesity can lead to depression, and depression can also be linked to being overweight or obese.
However, Tsai explained, "depression usually improves with weight loss."
Stress affects the minds and bodies of many people as soon as they wake up in the morning, and can cause their minds to become immediately preoccupied with all the tasks that need to be completed at work, health concerns, or even personal stressors.
Over time, the impact of chronic stress is not only limited to mental health, but also extends to physical health. Cognition, immunity, cardiovascular health, and even digestive system function are all negatively affected by prolonged bouts of stress.
According to the Eating Well website, it is not easy to get rid of chronic stress, but simple changes in your daily routine may help relieve it, and you can start these habits as soon as you wake up in the morning.
Mandy Enright, a registered dietitian and yoga instructor, and Lisa Valente, a registered dietitian, shared tips on simple practices you can implement in the first 30 minutes of your day to help reduce your stress levels throughout the day.
1_ Stretching exercises in bed
We all know how great it is to stretch a little before getting out of bed, and this simple movement can have a big impact on how we deal with the rest of the day.
“Nothing complicated,” Enright says, “just simple things like bringing my knees to my chest, extending my entire body, and twisting each side of my body to prepare for the day.”
It does not have to be a complete yoga exercise; it is enough to set aside a moment to do some slow movements, especially if combined with deep, conscious breathing exercises.
In fact, deep breathing has been shown to have a positive effect on a person's stress levels, in addition to other indicators such as heart rate and cortisol levels.
“The slow, deep breathing I take with each stretch adds some calm before my feet hit the ground as I start my day,” Enright adds.
2_ Drink water
Hydration is necessary at all hours of the day, but drinking water immediately after waking up in the morning is especially important.
“You should continue to drink water throughout the day, but it is best to start in the morning to replace fluids lost during sleep,” Valente said. In addition, water intake is directly linked to cortisol levels, which is the body’s main stress hormone. Low fluid intake means higher cortisol levels, which may lead to increased stress levels throughout the day.
If you drink water before bed, consider bringing an extra amount into your room to drink as soon as you wake up.
She stated: “I put a cup on the table next to the bed so that I can drink it as soon as I wake up.”
If you don't prefer cold or room temperature water, a cup of hot water achieves the same effect and can add an extra element of relaxation.
3_ Start a morning routine
Whatever it takes, completing the first step of a regular routine as soon as you wake up will help you start your day energized.
Depending on your energy level and free time in the morning, the first step in this routine may be to exercise.
“One of the first things I do when I wake up is to put on the gym clothes I prepared the night before,” Valente said. “Exercise has been shown to improve mood, and may also improve the way we respond to stress.”
The first step in your morning routine might be much simpler, such as washing your face with cold water. “Honestly, this has become a daily ritual for me,” Enright says. “But there is something special about washing my face with water. It not only helps me wake up, but it also makes me feel calm and refreshed.”
Getting organized in the morning can help you reduce decision-making fatigue and make you feel more accomplished even before you start your main tasks and activities.
Also, simple things like making your bed or washing your face help calm your mind and reduce stress levels in general.
Other tips for managing stress
Stress relief isn't just limited to the morning.
Here are some tips on how to manage stress throughout the day.
Get out into nature: Exercising or even just being surrounded by nature has been proven to have a positive impact on your mental health and stress levels.
And if you live in a city or area with limited green space, you can still reap the benefits While the most compelling data has been gathered from visits to places with “wilderness-like characteristics,” spending time in a public park has also been shown to have a positive effect.
Connect with a friend: With a busy schedule, it can be difficult to find time to plan a meeting with a friend or family member, but receiving social support is essential to your overall health, and if you can't see them in person, a quick phone or video call with a loved one may be more comforting than you imagine.
Take a break from the phone: These days, we have the entire world at our fingertips. This can be a wonderful thing sometimes, but it can also contribute to the stress and anxiety we face on a daily basis. Staying away from negative news or taking a break from social media can help calm your mind and reconnect with the present moment.
